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  #21  
Old 02-03-2016, 12:12 PM
concetta27 concetta27 is offline
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Tuesday 2.2 34/84 Mike Whitfields Finishers Express 21-Minute Workouts Week 1
OS warm up (http://originalstrength.net/)
Recovery day
Row-30s-20s-10s-L10
5x-2 min rest-5x
Wednesday 2.3 35/84 Mike Whitfields Finishers Express 21-Minute Workouts Week 1
OS warm up (http://originalstrength.net/)
Workout B
Do the following circuit ONE time. 20s/10s. Once you complete the circuit, rest 1 minute and proceed to the finisher.
1A) Seated Row or 2-Arm DB Row (20 secs on, 10 secs off) – 4 rounds-60lb
1B) Goblet Reverse Lunge (20 secs on, 10 secs off) – 6 rounds (switch sides with each round)-20lb-I alternated during round
1C) T Pushups (20 secs on, 10 secs off) – 4 rounds
1D) Total Body Extensions (20 secs on, 10 secs off) – 6 rounds
1E) Mountain Climbers (20 secs on, 10 secs off) – 6 rounds
1F) Skater Hops (20 secs on, 10 secs off) – 6 rounds
The Squatting Gauntlet Finisher
Do the following circuit ONE time, resting as shown. AMAP stands for “as manyas possible).
2A) Bodyweight Squat (AMAP in 50 seconds), rest 10 seconds-32
2B) Close-Grip Pushups (AMAP in 50 seconds), rest 10 seconds-15
2C) Bodyweight Squat (AMAP in 50 seconds), rest 10 seconds-29
2D) Jump Rope or Jumping Jacks (AMAP in 50 seconds), rest 10 seconds-58

Last edited by concetta27 : 02-10-2016 at 12:45 PM.
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  #22  
Old 02-04-2016, 01:02 PM
concetta27 concetta27 is offline
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Thursday 2.4 36/84 Mike Whitfields Finishers Express 21-Minute Workouts Week 1
OS warm up (http://originalstrength.net/)
Recovery day
Row-30s-20s-10s-L10
5x-2 min rest-5x
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  #23  
Old 02-05-2016, 12:01 PM
concetta27 concetta27 is offline
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Friday 2.5 37/84 Mike Whitfields Finishers Express 21-Minute Workouts Week 1
OS warm up (http://originalstrength.net/)
Workout C
Do the following superset as many times as possible in 10 minutes, resting only when needed. Once the 10 minutes are up, rest 1 minute before moving onto the Density Circuit.
Density Superset
1A) Deadlift (8) 95lb-5x
1B) DB Incline Chest Press (8) 30lbs-5x
Do the following circuit as many times as possible in 10 minutes, resting only when needed.
Density Circuit
2A) Reverse Grip Pulldowns or Inverted Row or Strap Row (12) knees up-4x
2B) Bodyweight Bulgarian Split Squat (1-1/2 rep style) (8/side)-4x
2C) Mountain Climber Sprint to Start (6)-3x
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  #24  
Old 02-08-2016, 11:03 AM
concetta27 concetta27 is offline
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Monday 2.8 40/84 Mike Whitfields Finishers Express 21-Minute Workouts Week 2
OS warm up (http://originalstrength.net/)
Workout A
1A) Goblet Jump Squat and Stick (30 seconds)-15lb
1B) DB Chest-Supported Row (30 seconds)-30lbs
1C) Neutral Grip DB Chest Press (30 seconds)-30lbs
Rest 30 seconds and repeat 2 more times
2A) DB Walking Lunge or Goblet Walking Lunge (30 seconds)-20lbs
2B) Iron Cross (30 seconds)-5lbs
2C) Stability Ball Leg Curl (30 seconds)
Rest 30 seconds and repeat 2 more times
Express Ab Circuit
3A) Ab Wheel or Stability Ball Rollout (30 seconds)
3B) X-Body Mountain Climber with Feet Elevated (30 seconds)
3C) Pushup Plank (30 seconds)-extremely hard
Rest 30 seconds and repeat 2 more times
Finisher
Do the following circuit as many times as possible in 3 minutes, resting ONLY when needed:
4A) Bench Vault (5)-I subbed skater hops
4B) Explosive Pushup (aka Plyo Pushup) (5)-not so explosive, but I tried-this takes my breath away
4C) KB or DB Swings (10)-20kgs
5x
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  #25  
Old 02-08-2016, 12:32 PM
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LeslieM LeslieM is offline
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Your dedication is so motivating! Are you getting any of our blizzard today? I looked up some snow shoveling hacks on pinterest yesterday. I'll be trying those later when I get up the courage to go outside! Stay warm. Leslie
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"She sets about her work vigorously; her arms are strong for her tasks."Proverbs 31:17
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  #26  
Old 02-08-2016, 01:51 PM
concetta27 concetta27 is offline
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Quote:
Originally Posted by LeslieM View Post
Your dedication is so motivating! Are you getting any of our blizzard today? I looked up some snow shoveling hacks on pinterest yesterday. I'll be trying those later when I get up the courage to go outside! Stay warm. Leslie
Thanks for checking in Leslie. Thankfully no, expecting flurries for the next few days. One blizzard per year PLEASE. My snow shoveling hack is my snow blower. Staying warm. Everyday is one day closer to spring. My mantra! Concetta
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  #27  
Old 02-09-2016, 12:48 PM
concetta27 concetta27 is offline
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Tuesday 2.9 41/84 Mike Whitfields Finishers Express 21-Minute Workouts Week 2
OS warm up (http://originalstrength.net/)
Recovery day
Row-30s-20s-10s-L10
5x-2 min rest-5x
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  #28  
Old 02-10-2016, 12:45 PM
concetta27 concetta27 is offline
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Wednesday 2.10 42/84 Mike Whitfields Finishers Express 21-Minute Workouts Week 2
OS warm up (http://originalstrength.net/)
Workout B
Do the following circuit ONE time. 20s/10s. Once you complete the circuit, rest 1 minute and proceed to the finisher.
1A) Seated Row or 2-Arm DB Row (20 secs on, 10 secs off) – 4 rounds-25lbs
1B) Goblet Reverse Lunge (20 secs on, 10 secs off) – 6 rounds (switch sides with each round)-20lb
1C) T Pushups (20 secs on, 10 secs off) – 4 rounds
1D) Total Body Extensions (20 secs on, 10 secs off) – 6 rounds
1E) Mountain Climbers (20 secs on, 10 secs off) – 6 rounds
1F) Skater Hops (20 secs on, 10 secs off) – 6 rounds
The Squatting Gauntlet Finisher
Do the following circuit ONE time, resting as shown. AMAP stands for (“as many as possible").
2A) Bodyweight Squat (AMAP in 50 seconds), rest 10 seconds-33
2B) Close-Grip Pushups (AMAP in 50 seconds), rest 10 seconds-22
2C) Bodyweight Squat (AMAP in 50 seconds), rest 10 seconds-32
2D) Jump Rope or Jumping Jacks (AMAP in 50 seconds), rest 10 seconds-57
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  #29  
Old 02-11-2016, 01:57 PM
concetta27 concetta27 is offline
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Thursday 2.11 43/84 Mike Whitfields Finishers Express 21-Minute Workouts Week 2
OS warm up (http://originalstrength.net/)
Recovery day
Mike Whitfield 6 minute Abs
1-arm KB(16kg) swing-5/ea
Push ups-5
Jumping jack-5
Mtn. climber-5/ea
6x
Kate Vidulich EMOT45s
Jumping jack-20
X-mtn. climber-10/ea
7x
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  #30  
Old 02-12-2016, 12:43 PM
concetta27 concetta27 is offline
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Friday 2.12 44/84 Mike Whitfields Finishers Express 21-Minute Workouts Week 2
OS warm up (http://originalstrength.net/)
Workout C
Do the following superset as many times as possible in 10 minutes, resting only when needed. Once the 10 minutes are up, rest 1 minute before moving onto the Density Circuit.
Density Superset
1A) Deadlift (8) 105lb-5x
1B) DB Incline Chest Press (8) 30lbs-5x
Do the following circuit as many times as possible in 10 minutes, resting only when needed.
Density Circuit
2A) Reverse Grip Pulldowns or Inverted Row or Strap Row (12) knees up-4x
2B) Bodyweight Bulgarian Split Squat (1-1/2 rep style) (8/side)-4x
2C) Mountain Climber Sprint to Start (6)-4x
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